The imbalance of hormones has been linked to several health conditions, which includes depression, the loss of muscle strength or focus to infertility. Systemic hormonal imbalance and reproductive hormonal imbalance are causes of great concern. The good thing is that there are ways on how to balance hormones naturally; however the bad thing is that most people all over the world today turn to synthetic treatments like hormone replacement therapy which has side effects. If you want to know how to balance hormones naturally, there are top 10 ways to help you achieve that.
How to Balance Hormones
Do Burst Training
Burst training is one of the best all-around things you can do for your health. If there is one thing out there that acts as a silver bullet, this is the one! Your hormones start flowing with exercise so that you get the right amount of hormones which your body needs.
Whether testosterone, endorphins, insulin or growth hormone, burst training helps lower stress levels, regulate metabolic function, enhance your immune system and maintain healthy weight.
However, you should not overdo. Bursting 20 minutes 3 times a week is enough and if you want to do some additional exercises, try some classes.
Do you know how to do burst training correctly? Watch the following video to learn how to do burst training and a full body exercise:
Get Enough Sleep
You are doing your body no favors unless you are getting 7 to 8 hours of sleep each night. Sleeping at the wrong time and lack of sleep could actually disturb their hormone balance because hormones work on a schedule. Stress hormone is regulated at midnight. Therefore, anyone that doesn’t go to bed until a very late hour will never really get to escape the sympathetic flight/fight stress response which may lead to common stress-related health disorders.
To maximize the function of hormones, you should go to sleep by 10 at night. Hormone experts say that an hour of sleep between 10 at night and 2 in the morning is the same as 2 hours of sleep before or after these slots of time.
Drink Less Coffee
Drinking an abundance of caffeine is almost as bad as not getting the right amount of sleep. It will raise your cortisol levels, lower your levels of thyroid hormones and pretty much create havoc throughout your whole body.
If you must have a boost, try drinking no more than 2 cups of organic tulsi tea or matcha green tea. Your hormones will be kept in check and you can enjoy the cancer-killing and weight loss benefits, too!
Get Away from Toxins
Certain toxins can be disruptive to your natural hormones by mimicking them in your body and keeping your body from producing real hormones. These can include the toxins fond in plastics, pesticides, household cleaning chemicals and even the mattress on your bed. Other things such as hormonal birth control can also have the same effect.
In order to get away from toxins and learn how to balance hormones, you should bear the following imperative things in mind: Cook in non-coated metal pans or in glass and do not store or heat foods in plastic; Look for organic meat and products whenever it is possible.
Try Coconut Oil
An amazing thing for your hormone health is coconut oil. It contains antibacterial and antimicrobial properties and gives you the building blocks which are necessary for the hormones production, inflammation reduction and weight loss. If you are looking for how to balance hormones, try to add about a quarter cup of added coconut oil into your diet each day. You can even blend it into your tea.
Eat Fiber Rich Foods
Adding raw vegetables, raw fruit, chia seeds and other fiber-rich foods to your diet will bring balance to your hormones. The fiber will bind itself to any old estrogen, getting it out of your system and giving you a better overall balance. This is good for both women and men who suffer from a dominance of estrogen.
Choose the Right Omega Fatty Acids
One of the easiest ways of how to balance hormones is adding more polyunsaturated omega-3 fats to your diet. Omega-3 fatty acids are generally referred to as good fats, while the Omega-6 fatty acids are considered bad fats. This is so because there is an overabundance of Omega-6 and not enough Omega-3 in our daily diets. Generally, Omega-6 fatty acids lean towards inflammation, while Omega-3 fatty acids counter this.
Omega-3 rich oils should be added into your diet like pick oils and fats like real butter, coconut oil, olive oil (unheated) and animal fats like tallow and lard from healthy sources. Oils containing too much Omega-6 should be avoided, such as peanut oil, vegetable oil, margarine, soybean oil, shortening, or other fats that are chemically altered.
Balance Your Leptin
A hormone which regulates metabolism and hunger is leptin. You can make a deficiency in your leptin levels by eating too much processed foods or sugar, or by getting too little sleep. As a result of this, you can experience a slower metabolism and more food cravings. The solution to this is to stay away from sugar, eat whole grain foods and get enough sleep.
Get More Vitamin D
Vitamin D works like a hormone in your body, and a deficiency has been linked to hormone imbalance, asthma, allergies, fatigue, weight gain, food allergies and even cancer. Your best bet is to get it from the sun and various foods. Milk is fortified with vitamin D, as are some brands of yogurt, orange juice and a lot of ready-to-eat cereals. There are naturally small amounts of vitamin D in cheese, and also in poultry, lean meats, beans, fish, nuts and eggs. However if this is not enough, supplemental vitamin D can provide help.
Manage Your Stress
Even doing everything else right but being highly stressed raise your cortisol levels and throw off your balance of hormones. So managing your stress is a big part of how to balance hormones. Your hypothalamus sets off an alarm system in your body when you come across a perceived threat, which in turn prompts your adrenal glands to release a surge of hormones, which includes cortisol and adrenaline. You can try relaxing yourself with meditation, talking to friends, going out for a walk, deep breathing, listening to soothing music, or even taking one to two days off from work.